JM + WarmUp (120 club) Basic12… [Sw2h;SwL;SwR;SwA;CL;CR;PpL;PpR;SnL;SnR;C+P-L;C+P-R] twice. This takes 12 mins. Rest for 45s, increase weight…repeat (4 rounds) Did 18kg, 20kg, 22kg, 24kgIn all, 48mins work, and 3mins rest – This time 22 minutes in the red zone, average HR of 150bpm. I had to pause a few times on the last set. If I hadn’t been such a baby, I think I could’ve made 180bpm+ HRMax= 177 kcal= 822
JM + WarmUp (120 club) Basic12… [Sw2h;SwL;SwR;SwA;CL;CR;PpL;PpR;SnL;SnR;C+P-L;C+P-R] twice. This takes 12 mins. Rest for 45s, increase weight…repeat (5 rounds) We did 14kg, 16kg, 18kg, 20kg, 22kg/24kg (1st half with the 22, 2nd half with the 24)In all, 60mins work, and <4mins rest – This is 18minutes in the red zone!! HRMax= 178 kcal= 1039
JM + WarmUp (120 club) Tabata’s 20s work, 10s rest, 8 sets (4m) of 12 different exercises (36s between rounds) SqBwPushUpsSqGBrRevScissorJumpsSqJ (Squat Jumps)KneeTuck PushupsGuSSpetsnaz RollsTacFit CrabIsometricPushupHold HRMax= 150 kcal= 591
JM + WarmUp (160 club) 7 timed sets of 2mins each (No breaks between them) – solid 14m of work, then a 90s rest. 4 rounds[SwA;CL;CR;PpL;PpR;SnL;SnR] Increase weights every round We did 14kg, 18kg, 22kg, 24kg HRMax= 173 kcal= 892
JM + WarmUp (160 club) Thanks to Sean Temple from African Boot Camp/@FLUXmotion10 Squats (2xKB)10 Deadlifts (2xKB)10 PullUps 10 rounds HRMax= 152 kcal= 796